Fygle's road to mass gain

[Fygle]

Weights day:

Flat barbell bench: 9+7+7+7 - 47,5>52>52>52kg
+Pullups: 4x Fail: 8+6+5+4

Barbell squat w/calve raise: 7+5+5+5+5 - 50>55>55>55>55kg (adding 1kg next 5x5)

Bent over barbell rows reverse grip: 9+7+7+7 - 35>41>41>41kg

Romanian deadlift: 11+9+9 - 40>47,5>47,5kg (adding 2,5kg next)

Standing barbell extension behind head: 9+7+7+7 - 20>23>23>23kg
+Barbell curl: 9+7+6+5 - 30>33>33>33kg (taking off 1kg next)

Diet:

10:00 bowl of oats w/skim milk and a few raisins, green tea
12:00 pre weights: 2 thick wg crispbread w/lf cheese & ham, an apple, small glass skim milk
14:00 post weights: 2 eggs and 1 turkeydog on 3 wg slices bread, big glass skim milk, a carrot (out of protein powder, using skim milk as substitute until I get new batch)
17:00~0:00 (cheat alert!) tacos, pistachios, 6-pack beer, banana, chocolate icecream (hard to not cheat a bit when planning a trip to Indonesia with mates )
0:00 2 thick wg crispbread w/lf cheese & ham, glass skim milk, a carrot

[Fygle]

I broke record by 6 seconds.

Awesome!

Funny looking back, first time I did this lap a year ago I used 10:30, and almost puked in the shower afterwards!

[Fygle]

Rest day

Diet:

10:00 3 slices wg bread w/2 eggs and caviar, glass skim milk, green tea
13:30 carrot, couple slices lf cheese & ham, fist almonds
16:00 sweedish meatballs, potatoes, veg, pea stew
18:30 banana, 2 fists misc nuts, yoghurt w/oats
21:00 a plate wg spaghetti w/meat&tomato sauce
23:30 2 wg rolls w/eggs, carrot, glass skim milk

[Fygle]

Weights day:

Dumbbell flyes: 9+7+7+7 - (15+15>17,5+17,5>17,5+17,5>17,5+17,5kg) (same weight 3x9 next)
+Chinups: 8+7+5

Barbell deadlift: 7+5+5+5+5 - (67,5>74>74>74>74kg) (add 1kg next 5x5)

Barbell military press in front of head: 11+8+8+14 - 30>34>34>34>20kg) (same next)
+Inverse flyes straight arms: 7+7+7+7 - (7,5+7,5>7,5+7,5>7,5+7,5>7,5+7,5kg) (same next)

Dips 7kg backpack: 10+9+9 (add 1kg next)
+Lunges 9+9+9 - (22>22>22kg) (add 1kg next)

Diet:

6:00 bowl of oatmeal made with 50/50 skim milk/water w/half a cup blueberries, a few raisins, cinnamon, 1 tsp sweetener, 1 tsp honey + a carrot
9:30 ~25 almonds, an apple
11:30 2 wg rolls w/lf cheese & ham
15:00 chicken wok w/2 chicken breasts and vegs
17:30 pre weighs: 1 thick crispbread w/pb, smoothie w/, plain yoghurt, oats, skim milk, strawberries, banana
19:30 post weights: 2 eggs, 2 turkeydogs, 2 slices wg bread (a little salmon on 1/2), glass skim milk, 1/2 carrot
21:00 couple fists misc nuts
23:30 chicken wok leftovers, green tea

[Boss Man]

Did you really have some Caviar for Breakfast?

That's some serious stuff right there. Never had the urge to eat it, as I don't like Fish and it's damned expensive stuff Caviar as well.

[Fygle]

Yes I put it on eggs sometimes, but it's not the black russian kind you probably think of, it's a norwegian delicacy. Cheaper but still fish eggs. Tasty!

[Nokie173]

Cheaper but still fish eggs. Tasty!

Ugh.... Caviar & Eggs.... Gross... But I might just give it a try...

[Nokie173]

Nokie, babe, you are the *last* one to be grossing someone else. That "ice cream" thing with agave cottage cheese and grass clippings or whatever... omg...

True.. I usually eat the odd stuff and enjoy it... LOL... You got me there
Just to let you know.. It's NOT grass clippings.... ALMOND BUTTER!!! darling....
It might be ODD... but it's good and healthy

[Fygle]

Supper is served.



Caviar stats. Per 100grams: 430cal, 8g protein, 13g carbs (shocked to find most of which is sugar, suppose I should limit intake of this stuff ), 39g fat (3g saturate, 24g mono, 11g poly, of which are 3,6g omega-3)

In other news, here's why I had to use stationary bike today We've barely had any snow this winter, and now...everything at once.



Cardio day:

2:30 plank > 2:00 plank > 2x10 hanging leg raises > 30 min stat. bike *yawn*. Ideas on how to make planks more challenging? Backpack w/weights? Or is this exercise fine to keep pushing for longer times.

Diet:

6:00 bowl of oatmeal w/half a cup blueberries, a few raisins, cinnamon, 1 tsp sweetener, 1 tsp honey + a carrot
9:30 ~25 almonds, an apple
11:30 3 slices wg bread w/lf cheese, ham, guacamole
15:30 2 wg tortilla wraps w/turkey and vegs
17:30 pre cardio: smoothie w/banana, skim milk, , plain yoghurt, oats
19:30 post cardio: 2 slices wg bread w/ lf cheese & ham
20:00 small piece of cake and cup of coffee with fam
21:30 1/2 can tuna w/iceberg salad
22:30 3 slices wg bread w/eggs and caviar, green tea, a carrot (hmm, too much bread today)

[Nokie173]

OMG... That's a lot of snow!!! It's so sunny and beautiful here....
I don't know how I can live with that much snow...

[fitoverforty]

Ideas on how to make planks more challenging? Backpack w/weights? Or is this exercise fine to keep pushing for longer times.

Are you just doing the standard front prone plank? You can add to that by holding out opposing arm and leg - hold right arm out straight, and left leg out straight - hold for one minute, then switch and hold for another minute. Or you can do DB kickbacks or rows, interchanging each arm, sets of 20. You can do side planks with DB lat raises. Just a few suggestions, I'm sure there are tons of other variations.

[Fygle]

Yes I've been doing standard planks. I'll try your suggestions, thanks!

[Fygle]

Weights day:

Flat barbell bench: 7+5+5+5+5+dropset x20 (50>54>54>54>54>30kg) (add 0,5kg next 5x5)
+Dumbbell shrugs: 9+7+7+7 (10+10>12,5+12,5>12,5+12,5>12,5+12,5kg) (same weight 3x9 next)

Dips 8,5kg backpack: 11+10+9+9 (add 1kg next)
+Barbell squat w/calve raise: 9+7+7+7 (45>52,5>52,5>52,5kg) (same weight 3x9 next)

Dumbbell military press: 9+7+5+5 (15+15>17,5+17,5>17,5+17,5>17,5+17,5kg) (same next)

Skull crusher: 9+7+7+7+dropset x15 (20>24>24>24>15kg) (add 0,5kg next)
+Concentration curls: 9(8)+8(7)+7(7) (17>17>17kg) (same next, or switch exercise, stagnated on this one)

Diet:

6:00 bowl of oatmeal w/half a cup blueberries, a few raisins, cinnamon, 1 tsp sweetener, 1 tsp honey + a carrot
9:30 ~25 almonds, an apple
11:30 3 slices wg bread w/lf cheese, ham, guacamole
14:00 home made tuna salad (a winner)
16:30 pre weights: 1 thick wg crispbread w/pb, smoothie w/banana, strawberries, yoghurt, , oats, skim milk
19:00 post weights: omelette w/turkeydog and vegs on 3 slices wg bread
21:00 wg tortilla w/turkey, veg and guacamole
23:30 2 wg thick crispbread w/ham, a carrot, green tea

[Fygle]

OMG... That's a lot of snow!!! It's so sunny and beautiful here....
I don't know how I can live with that much snow...

Believe me, the long winters here gets harder each year to survive, mentally! Might find work somewhere warm come fall...

[Fygle]

So I've posted workouts and diet now for a bit, does it look ok for a muscle building program? If anything seems wrong, can be improved upon etc, please let me know! Specifically diet wise, and the weights program. Am I eating enough/right? Could the exercises I'm doing be reorganized, or exchanged for other, better ones? And so forth. I'd hate to be doing something wrong from the start.

Don't be afraid to critisize. I'm super serious about this, and you'd know if you knew how much crap food I'm passing up each day. It really, really takes effort and determination to walk past the candy section in the stores, and the quick unhealthy dinners. Just today I sat down calmly, read the newspaper next to 2 towers of fresh, warm waffles while practically having them thrown after me, with strawberry jam on...but I passed! I just imagine fastforwarding time until later, when I'm looking back at that moment, proud that I didn't cave in! It really works. Thing is, it's just mind playing tricks on me. Healthy food is JUST as good as unhealthy fatty food! It just takes a little more $$$ (unfortunately) and time for preperation/planning. It's crazy how the body is programmed to crave the easiest energy, which also happens to be the crappiest food.